Iziphakamiso Zokubhala Incwadi Yokudla Okunempilo

Ukudla okunempilo kusho ukudla okwanele nokunomsoco. Ukuze sidle ukudla okunempilo, amangqamuzana akha imizimba yethu kudingeka asebenze njalo. Ngalokhu, sidinga ukuthola okwanele ekudleni, okungukuthi amafutha, ama-carbohydrate, amaprotheni, amavithamini namaminerali. Ukudla ngomsoco owodwa kuphela akulungile.

Kuyini Ukudla Okunempilo?

Ukudla okunempilo ukudla okunomsoco okunikeza amandla adingwa ngumuntu ngenkathi ehlangabezana nama-macro kanye nama-micronutrients adingekayo futhi kusiza ukugcina isisindo esifanele. Njengoba ukwakheka komzimba womuntu ngamunye, ubudala, ubulili nesimo sempilo kuhlukile, uhlelo lokudla okunempilo nalo luyahluka kumuntu nomuntu.

Kungani Ukudla Okunempilo Kubalulekile?

Ekudleni okunempilo, ukudla okuyingxenye eyodwa kuyadliwa. Lokhu kudla akucutshungulwanga, akunazo izithasiselo zamakhemikhali, futhi kunothile ngemisoco. Kodwa-ke, njengoba ukudla okugayiwe kwaqala ukuduma ngekhulu lama-20, abantu sebephendukele ekudleni okulula. Nakuba ukudla okugayiwe kuwusizo, kuyingozi empilweni. Ngalo mqondo, ukudla okunempilo kubaluleke kakhulu empilweni yomuntu. Singabala ukubaluleka kokudla okunempilo ngale ndlela elandelayo:

• Inikeza imisoco ebalulekile

Ukudla okunempilo kunikeza wonke amavithamini namaminerali adingekayo empilweni jikelele.

• Ivimbela izifo ezingapheli

ukudla okugayiwe, ukukhuluphala ukumelana ne-insulinkwandisa ingozi yesifo sikashukela sohlobo 2, isifo sesibindi esinamafutha, nesifo senhliziyo. Ukudla okungokwemvelo okudliwa ekudleni okunempilo kunoshukela omncane kunokudla okugayiwe. Kunciphisa ingozi yokuthola izifo ezinjalo.

• Inikeza ukulawula ushukela wegazi

Abantu abaningi emhlabeni wonke banesifo sikashukela. Ukudla okunempilo okunezitshalo ezine-fibrous nokudla kwezilwane okungakacutshungulwa kusiza ukulawula amazinga kashukela egazini kubantu abasengozini yesifo sikashukela.

• Yehlisa i-triglycerides

Amazinga e-triglyceride egazi athintwa ukudla. Uma udla ushukela nama-carbohydrate acwengekile, ama-triglycerides ayakhuphuka futhi ehle ngokudla okungokwemvelo nokunempilo.

• Kuyazuzisa amathumbu

Ukudla okungokwemvelo nokunempilo kunenzuzo ku-gut microbiome. Ukudla kwemvelo okuningi ama-prebiotics isebenza njenge Imithombo yokudla yemvelo yama-prebiotics ihlanganisa i-garlic, i-asparagus, ne-cocoa.

• Ivimbela ukudla ngokweqile

Ukudla kakhulu ukudla okugayiwe kanye nokudla okusheshayo kubangela ukukhuluphala, ikakhulukazi kubantu abakhuluphele ngokweqile. Ngokuphambene, ukudla okunempilo akunawo ushukela otholakala ekudleni okugayiwe okungabangela ukudla ngokweqile.

Kuba Kanjani Ukudla Okunempilo?

• Qaphela iziphuzo ezinoshukela

Iziphuzo ezinoshukela zibangela ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nezinye izinkinga eziningi zempilo. Khumbula ukuthi amanye amajusi angaba mabi kulokhu njengeziphuzo ezinoshukela. Ngoba iqukethe cishe inani elifanayo likashukela. Inani elincane lama-antioxidants kokuqukethwe kwalo alikwazi ukuqeda imiphumela eyingozi kashukela.

• Yidla amantongomane

Naphezu kokuba kunamafutha amaningi, amantongomane Inomsoco futhi inempilo ngendlela emangalisayo. Ziqukethe i-magnesium, i-vitamin E, i-fiber nezinye izakhi ezihlukahlukene. Baphinde basize ukwehlisa isisindo, ukulwa nesifo sikashukela sohlobo 2 nesifo senhliziyo.

• Gwema ukudla okungenamsoco okugayiwe

Kuqediwe ukudla okungeyona impiloAkunampilo ngendlela emangalisayo. Lokhu kudla kuklanyelwe ukuvusa isikhungo sokuzijabulisa. Ngakho-ke, bakhohlisa ingqondo ukuba idle ngokweqile. Baze babangele ukuluthwa kokudla kwabanye abantu. Eqinisweni, ama-calories amaningi angenalutho.

• Yidla izinhlanzi ezinamafutha

PiscesIwumthombo wamaprotheni ekhwalithi ephezulu kanye namafutha anempilo. Abantu abadla izinhlanzi abatholi kalula izifo ezifana nesifo senhliziyo, ukuwohloka komqondo kanye nokucindezeleka.

• Nakekela impilo yakho yamathumbu!

emathunjini futhi i-microbiota yamathumbuAmagciwane akha isikhumba abaluleke kakhulu empilweni jikelele. Ukuwohloka kwalawa magciwane kungabangela izifo ezimbi kakhulu ezingapheli njengokukhuluphala. Izindlela zokuthuthukisa impilo yamathumbu zihlanganisa ukudla ukudla okunama-probiotic okufana neyogathi ne-sauerkraut, ukuthatha izithasiselo ze-probiotic, nokudla okuningi kwe-fiber. Ikakhulukazi, i-fiber isebenza njengophethiloli wamagciwane amathumbu.

• Phuza amanzi ikakhulukazi ngaphambi kokudla

Ukuphuza amanzi anele kunikeza izinzuzo eziningi. Kuyasiza ukunciphisa umzimba ngokwandisa inani lama-calories ashisiwe. Amanzi okuphuza Isikhathi esingcono kakhulu sokudla singaphambi kokudla. Ucwaningo olulodwa lwabonisa ukuthi ukuphuza u-30 ml wamanzi imizuzu engu-500 ngaphambi kokudla ngakunye kwandisa ukulahlekelwa kwesisindo ngo-44%.

• Ungapheki kakhulu noma ungashisi inyama

Inyama iwukudla okunempilo nokunomsoco. Inamaprotheni amaningi futhi iqukethe izakhamzimba ezimbalwa ezibalulekile. Kodwa kuba nezinkinga lapho inyama isivuthwe kakhulu noma ishisiwe. Lokhu kuholela ekwakhekeni kwezinhlanganisela eziyingozi ezandisa ingozi yomdlavuza.

• Ungathatha isithasiselo se-vitamin D

Ukukhanya kwelanga kuyamangalisa Ivithamini D umthombo. Kodwa abantu abaningi abakutholi ukukhanya kwelanga okwanele. Uma ungakutholi ukukhanya elangeni okwanele, ungathatha isithasiselo se-vitamin D. Izinzuzo zokwengeza uvithamini D zihlanganisa ukuqinisa impilo yamathambo, ukukhuphuka kwamazinga wamandla, ukunciphisa izimpawu zokucindezeleka kanye nokunciphisa ingozi yomdlavuza.

• Yidla imifino nezithelo

Imifino nezitheloIqukethe i-prebiotic fiber, amavithamini, amaminerali kanye nama-antioxidants amaningi, anemiphumela eqinile yezinto eziphilayo. Ucwaningo lukhombisa ukuthi abantu abadla imifino nezithelo kakhulu baphila isikhathi eside futhi banengozi ephansi yesifo senhliziyo, uhlobo 2 sikashukela, ukukhuluphala nezinye izifo.

• udle amaprotheni anele

ukudla amaprotheni anelekubalulekile empilweni engcono. Lesi sakhi sibaluleke kakhulu ekulahlekelweni kwesisindo. Ukudla amaprotheni amaningi kusheshisa kakhulu i-metabolism futhi kukwenza uzizwe ugcwele ngokwanele ukuze udle ngokuzenzakalelayo ama-calories ambalwa. Kunciphisa nesifiso sokudla ebusuku kakhulu. Ukuthola amaprotheni anele kwehlisa noshukela egazini namazinga omfutho wegazi.

• Gwema ukubhema notshwala

Ukubhema nokuphuza utshwala kumema izifo eziningi. Lezi zinto azinandawo ekudleni okunempilo.

• Sebenzisa i-extra virgin olive oil

extra virgin amafutha omnqumoIngenye yamafutha emifino anempilo kakhulu. Inenzuzo empilweni yenhliziyo. Ngoba abantu abadla amafutha omnqumo engeziwe banengozi ephansi kakhulu yokufa ngenxa yokuhlaselwa yinhliziyo nokushaywa unhlangothi.

• Nciphisa ukusetshenziswa kukashukela

Ushukela udala umonakalo omkhulu kumetabolism yomuntu. Ukudla ushukela omningi kungabangela izifo eziningi, okuhlanganisa ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nezinhlobo eziningi zomdlavuza.

• Ungawadli ama-carbohydrate acwengekile

Akuwona wonke ama-carbohydrate afanayo. Ama-carbohydrate ayinkimbinkimbi avela ekudleni kwemvelo anempilo. ama-carbohydrate ahlanzekileNgakolunye uhlangothi, imicu iyasuswa, okungukuthi, icutshungulwa ngenani eliphezulu. Ukudla lokhu kudla okungenamsoco kuyingozi empilweni.

• Gwema ama-trans fat okwenziwa

Amafutha e-trans okwenziwaayingozi, amafutha enziwe umuntu angabangela ukuvuvukala nesifo senhliziyo. Amafutha e-Trans ayaziwa ukuthi ayingozi kakhulu empilweni. Nakuba ukusetshenziswa kwayo ekudleni kuvinjelwe noma kuncishisiwe, kusesekhona kokunye kokudla esikudlayo. Ikakhulukazi ekudleni okungenamsoco, okuwukudla okugayiwe.

• Sebenzisa amakhambi nezinongo ekuphekeni

Kunamakhambi nezinongo eziningi ezinempilo ngokwedlulele. Ngokwesibonelo, ujinja ve turmericInemiphumela enamandla yokulwa nokuvuvukala kanye ne-antioxidant. Zama ukusebenzisa izinhlobonhlobo zamakhambi nezinongo ekudleni kwakho ngenxa yezinzuzo zazo ezinamandla.

• qaphela ukuthi udlani

Landelela lokho okudlayo, ukuthi udla malini phakathi nosuku, futhi uma kungenzeka ubale amakhalori akho. Ukuthola amaprotheni anele, i-fiber kanye nama-micronutrients kuwukulandelela okubalulekile ukuvimbela ukudla ngokweqile. Ucwaningo luveza ukuthi abantu abalandela ukudla abakudlayo baphumelela kakhulu ekwehliseni isisindo.

• Susa amafutha amaningi esiswini

amafutha esiswini kuyingozi. Iqoqana eduze kwezitho futhi ixhumene kakhulu nezifo ze-metabolic. Yingakho usayizi okhalweni kuwuphawu olunamandla lwempilo. Ukusika ama-carbs nokudla amaprotheni amaningi kanye ne-fiber kuyindlela enhle kakhulu yokususa amafutha esiswini.

• ungadli ukudla

Ukudla akusebenzi ngokuhamba kwesikhathi. Cishe akekho umuntu ongakhuluphali ngemva kokuyeka. Esikhundleni sokudla, sebenzisa indlela yokuphila enempilo. Gxila ekudleni okunempilo esikhundleni sokuncisha umzimba wakho.

Kuyini Ukudla Okunempilo?

Kuyiqiniso ukuthi ukwanda okusheshayo kokukhuluphala kanye nezifo ezahlukene akukona nje ukuqondana kokudla kwanamuhla, lapho ukudla okunempilo kuncipha khona futhi ukudla okugayiwe kungena esikhundleni sokudla okunempilo. Lokhu kungenxa yokuthi ukudla okugayiwe kunama-kilojoule amaningi, kunomsoco omncane, futhi kwandisa ingozi yezifo eziningi.

Ngakolunye uhlangothi, ukudla kwemvelo, Kuwukudla okunempilo. Basiza ukwehlisa isisindo ngokunciphisa ingozi yezifo. Ngakho-ke, bakha isisekelo sokudla okunempilo. Ake sibheke uhlu lokudla okunempilo okwakha isisekelo sokudla okunempilo.

• Spinach

Isipinashi singenye yemifino enempilo kakhulu, ngenxa yephrofayili yaso yezakhi ezihlaba umxhwele. Inkomishi eyodwa (30 grams) eluhlaza isipinashi Ihlangabezana nama-56% wezidingo zansuku zonke zikavithamini A futhi ingama-calories angu-7 kuphela. Futhi iqukethe ama-antioxidants amaningi asiza ukunciphisa ingozi yezifo ezingapheli. 

• Elma

Ama-apula aqukethe i-fiber, uvithamini C kanye nama-antioxidants amaningi. I-apula, isithelo esikugcina usuthe, ukudla okulula uma ulambile phakathi kokudla.

• Imfene 

I-Shrimp iyi-shellfish efana ne-crab ne-lobster. Inamafutha amancane nama-calories, kodwa inothile ngamaprotheni. Futhi iwumthombo omuhle we-selenium ne-vitamin B12.

• Amafutha kakhukhunathi 

Amafutha kakhukhunathi ingamafutha agcwele. Kodwa iqukethe ama-MCTs futhi inemiphumela yezempilo efanayo kuwoyela we-olive. Inenzuzo empilweni yenhliziyo futhi isiza ukwehlisa isisindo uma idliwe ngokusesilinganisweni.

• izaqathe

izaqatheIgcwele i-vitamin A. Amagremu angu-128 ahlangabezana nama-428% wesidingo sansuku zonke. Le mifino yezimpande iqukethe i-beta-carotene, i-antioxidant eyinika umbala wayo osawolintshi ogqamile futhi ivimbele umdlavuza. Ukudla izaqathi kunciphisa ingozi yomdlavuza wamaphaphu kwababhemayo. Iphinde ibe ne-vitamin C, i-vitamin K, ne-potassium. Ngakho-ke, ingenye yokudla okunempilo kakhulu.

• ukwatapheya 

Ukwatapheya uhlukile kwezinye izithelo eziningi ngoba uqukethe inani elikhulu lamafutha anempilo. Ngokwakheka kwayo okunokhilimu, inothe nge-fiber, i-potassium ne-vitamin C. 

• I-Tuna 

I-tuna inamafutha amancane nama-calories futhi inothile ngamaprotheni. Ukudla amaprotheni kusiza ukunciphisa umzimba ngokukugcina ugcwele kanye nezinzuzo eziningi zezempilo.

• amazambane 

Amazambane aqukethe i-potassium. Inengcosana cishe yawo wonke umsoco, njengovithamini C. Iwumthombo omuhle we-fiber kanye nama-peels ayo. Amazambane aqukethe amanzi amaningi. Kuwukudla okuminyene. Ngakho-ke, kukwenza uzizwe ugcwele futhi kusiza ukunciphisa umzimba.

• broccoli

broccoliIngenye yemifino ewusizo yomndeni we-cruciferous. Inothile ekwakhekeni kwesitshalo esine-sulfur eyaziwa ngokuthi i-glucosinolate, kanye ne-sulforaphane, i-byproduct ye-glucosinolate. I-SulforaphaneIbalulekile ngoba inomthelela ovikela umdlavuza. Ukudla i-broccoli nakho kusiza ukuvimbela ezinye izifo ezingapheli. Inkomishi eyodwa (91 grams) ye-broccoli eluhlaza inikeza u-116% wezidingo zansuku zonke zikavithamini K kanye no-135% wezidingo zansuku zonke zikavithamini C. Iwumthombo omuhle we-folate, i-manganese ne-potassium.

• ubhanana 

ubhanana Iwumthombo omuhle we-potassium. Icebile futhi ku-vitamin B6 kanye ne-fiber.

• irayisi elinsundu 

Brunette Ilayisi linomsoco kunerayisi elimhlophe, elinamanani anele e-fibre, uvithamini B1, ne-magnesium.

• garlic

garlicInomlando omude njengesitshalo sokwelapha. Izimpande zawo zibuyela emuva eShayina naseGibhithe lasendulo futhi iwukudla okunempilo. Ingxenye eyinhloko kagalikhi i-allicin, inhlanganisela yezitshalo ebhekele izinzuzo zayo ezihlukahlukene zezempilo. I-garlic ilawula ushukela wegazi futhi inenzuzo empilweni yenhliziyo. Ngoba yehlisa kokubili i-cholesterol embi ne-triglycerides.

• AmaBlueberries 

Amajikijolo amnandi futhi aphakeme kuma-antioxidants.

• Oat 

I-Oats inikeza imisoco ebizwa ngokuthi ama-beta glucans kanye ne-fiber eqinile. Ama-Glucan asiza ukwehlisa i-cholesterol futhi ondle amagciwane anenzuzo emathunjini.

• I-Apple cider uviniga 

I-apula cider uviniga isiza ukwehlisa ushukela wegazi wangemva kokudla lapho udliwa nokudla. 

• Amahlumela eBrussels

njenge-broccoli, Amahlumela eBrussels Iphinde ifakwe eqenjini lemifino ye-cruciferous. Iqukethe i-kempferol, i-antioxidant evikela amaseli. Yehlisa ingozi yomdlavuza. Imifino enomsoco. Ukudla ngakunye kugcwele amavithamini namaminerali amaningi, okuhlanganisa uvithamini K, uvithamini A, uvithamini C, i-folate, i-manganese ne-potassium.

• orange

 Amawolintshi angumthombo omuhle kavithamini C. Futhi iphezulu ku-fiber nama-antioxidants.

• I-Quinoa 

I-Quinoa iwukusanhlamvu okumnandi okunomsoco ophezulu njenge-fiber ne-magnesium. Futhi iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni.

• Ushokoledi omnyama 

Ushokoledi omnyama uqukethe ama-antioxidants aziwa ngokuthi ama-flavonoid asiza ukuphatha i-cholesterol futhi anciphise ingozi yesifo senhliziyo. 

• Bezelye

Bezelye Kungokunye kokudla okunempilo okunomsoco ngendlela emangalisayo. Inkomishi eyodwa (amagremu angu-160 kaphizi ophekiwe) inamagremu angu-9 efayibha, amagremu angu-9 amaprotheni, amavithamini A, C no-K, kanye ne-riboflavin, i-thiamine, niacin kanye ne-folate. Njengoba iphezulu ku-fiber, uphizi wandisa amagciwane anenzuzo emathunjini ethu. Isekela impilo yokugaya ukudla ngokugqugquzela ukunyakaza kwamathumbu njalo. Icebile ngama-saponins, inhlanganisela yezitshalo ezilwa nomdlavuza.

• strawberry 

strawberry Kunomsoco impela. Iphansi kokubili ama-carbohydrate nama-calories. Inikeza i-vitamin C, i-fiber kanye ne-manganese.

Ezinye izithelo ezinempilo zihlanganisa ama-cherries, amagilebhisi, i-grapefruit, i-kiwi, ulamula, umango, amakhabe, iminqumo, amapentshisi, amapheya, uphayinaphu, ama-plums nama-raspberries.

• Obhontshisi abaluhlaza okotshani 

Ubhontshisi oluhlaza, esingacabanga ngawo njengesitolo sokudla, ungumthombo wamavithamini A, C no-K. Ilwa nomdlavuza futhi inenzuzo empilweni yenhliziyo. 

• Ujinja

Ujinja Impande ingenye yalezo zidlo ezinempilo ezisetshenziswa njengesithako esiyinhloko kukho konke kusuka ezitsheni zemifino kuya kuma-dessert. ukuvuvukala kanye okuhle Inezici ezinamandla zokulwa nokuvuvukala ezingasiza ekwelapheni izifo ezivuthayo ezifana Kuyazuzisa isifo sikashukela. Ngoba lehlisa izinga likashukela egazini.

• iqanda

Amaqanda anomsoco kakhulu. Iwumthombo ophelele wamaprotheni. Amaprotheni atholakala kakhulu kokumhlophe. Nakuba kunamaprotheni amancane ku-yolk, inikeza amavithamini namaminerali abalulekile.

• Ubhontshisi wezinso 

ubhontshisi wezinso Iqukethe i-fiber namavithamini namaminerali ahlukahlukene. Ubhontshisi wezinso, oqukethe amaprotheni emifino, uqinisa amathambo, uvikele umdlavuza futhi uvikele inhliziyo.

• I-asparagus

I-asparagus Kuyimifino ecebile ngamavithamini namaminerali ahlukahlukene. Ingxenye yenkomishi ye-asparagus (amagremu angu-90) inikeza ingxenye eyodwa kwezintathu yesidingo sakho sansuku zonke se-folate. Leli nani liqukethe nenqwaba ye-selenium, uvithamini K, i-thiamine ne-riboflavin. Ukuthola i-folate eyanele emithonjeni efana ne-asparagus kuvikela ezifweni futhi kuvimbela ukukhubazeka kokuzalwa ngesikhathi sokukhulelwa. I-Asparagus isekela ukusebenza kwe-metabolic futhi izuzisa isibindi ngokuvikela ebuthi.

• Isifuba senkukhu 

Isifuba senkukhu sinamafutha aphansi nama-calories, kodwa amaprotheni amaningi. Iqukethe imisoco eminingi ngamanani aphezulu.

• Iwundlu nemvu 

Izimvu newundlu kuvame ukuphakelwa utshani. Yingakho inyama yabo inothe ngama-omega-6 fatty acids uma iqhathaniswa ne-omega-3.

• I-Lentil 

I-Lentils ingenye yezitshalo ezidumile. Inefiber ephezulu kanye nomthombo omuhle wamaprotheni asekelwe ezitshalweni.

• iklabishi onsomi

Iklabishi elinsomi liwukudla okunempilo ngoba linokuqukethwe okucebile kwe-antioxidant. Inkomishi eyodwa (amagremu angu-89) yeklabishi eluhlaza okwesibhakabhaka inikeza u-2% wezidingo zansuku zonke zikavithamini C, kanye namagremu angu-85 wefayibha. iklabishi onsomiIcebile ngama-anthocyanins, afaka imibala ehlukahlukene kanye nenqwaba yezinzuzo zezempilo.

• Um-alimondi 

Ama-alimondi yinadi eliqukethe uvithamini E, ama-antioxidants, i-magnesium ne-fiber. Ithuthukisa i-gut microbiota, ikhulule ukucindezeleka, ilawule ukushaya kwenhliziyo futhi ivimbele ukuguga kwesikhumba. 

• Ikinati 

Amantongomane amnandi. Inothile ngezakhi kanye nama-antioxidants. Uma idliwe ngokulinganisela, iyasiza ekunciphiseni isisindo futhi ilawula umfutho wegazi.

• Ubhatata

ihlukaniswa njengemifino yezimpande ubhatataIngenye yokudla okunenzuzo okugqamayo ngombala wayo osawolintshi ogqamile kanye nezinzuzo zezempilo ezihlaba umxhwele. Ubhatata owodwa ophakathi unamagremu angu-4 efayibha, amagremu angu-2 wamaprotheni kanye nenani elihle likavithamini C, uvithamini B6, i-potassium ne-manganese. Iphinde inikeze inani eliphezulu likavithamini A okuthiwa i-beta-carotene. Ukusetshenziswa kwe-beta-carotene kunikeza ukuncipha okuphawulekayo kwengozi yezinhlobo ezithile zomdlavuza, okuhlanganisa umdlavuza wamaphaphu nowebele. Yehlisa amazinga e-cholesterol egazini.

• imbewu ye-chia 

Imbewu ye-Chia iyimbewu enomsoco. Amagremu angu-28 embewu ye-chia anikeza amagremu angu-11 efayibha kanye namanani abalulekile e-magnesium, manganese, calcium nezinye izakhi ezihlukahlukene.

• ushizi 

Ucezu olulodwa lukashizi lunikeza cishe inani elifanayo lemisoco njengengilazi (240 ml) yobisi. Ingaphinde ithathe indawo yenyama njengokudla okunamaphrotheni amaningi. Nokho, iphinde ibe namafutha amaningi.

• iklabishi elimnyama

Iklabishi elimnyama liyimifino enomsoco futhi enempilo. Inkomishi eyodwa (amagremu angu-190) ye-kale ephekiwe iqukethe amagremu angu-5 efayibha, amagremu angu-4 wamaprotheni kanye no-27% wezidingo zansuku zonke ze-calcium. I-Kale ingenye yemithombo engcono kakhulu ye-calcium. Ukuthola i-calcium eyanele emithonjeni yezitshalo kuthuthukisa impilo yamathambo futhi kunciphisa ingozi ye-osteoporosis. Iklabishi elimnyama libuye libe nama-antioxidants amaningi futhi linciphisa ingozi yezifo ezithile.

• I-Walnut 

Ama-Walnut anomsoco kakhulu ngokwefiber namavithamini namaminerali ahlukahlukene. Ecebile ngamafutha e-omega-3, ama-walnuts avimbela isifo senhliziyo nomdlavuza, kuyilapho ethuthukisa impilo yenhliziyo.

• ubisi

Iwumthombo wamavithamini, amaminerali, amaprotheni kanye ne-calcium. Abaphuza ubisi banengozi ephansi yesifo senhliziyo. Yehlisa namathuba okuba nomdlavuza.

• Itheniphu

Amathenisi ahlinzeka ngamagremu angu-135 efayibha inkomishi ngayinye (amagremu angu-5). Futhi iqukethe uvithamini C, ohlinzeka ngo-140% yenani losuku ngenkomishi ngayinye. Ucwaningo lubonisa ukuthi okuqukethwe kwe-antioxidant katheniphu kuyithuluzi elinamandla lokulwa nokuvuvukala nesifo sikashukela. Yehlisa noshukela egazini.

• Uhlobo lwenhlanzi

Nakuba i-salmon iyinhlanzi emnandi, iyinhlanzi enamafutha enenani eliphezulu lokudla okunomsoco enamaprotheni ayo kanye ne-omega-3 fatty acids. Futhi iqukethe uvithamini D.

• Iyogathi 

Iyogathi yenziwa ngobisi olubilile futhi kufakwe amagciwane aphilayo. Inemiphumela efanayo yezempilo njengobisi, kodwa iyogathi enamasiko aphilayo inikeza izinzuzo ezengeziwe ngenxa yamabhaktheriya angama-probiotic anobungane.

• Ishadi

Ishadi Inama-kilojoule aphansi kodwa igcwele amavithamini namaminerali amaningi abalulekile, okwenza ibe yimifino enempilo. Inkomishi eyodwa (amagremu angu-36) inamakhalori angu-7 kuphela futhi iqukethe igremu elingu-1 le-fiber, igremu elingu-1 lamaprotheni namavithamini A, C no-K, i-manganese ne-magnesium. Ama-biceps anekhono eliyingqayizivele lokuvimbela umonakalo obangelwa isifo sikashukela. Ngokuqukethwe kwayo kwe-antioxidant, ivikela isibindi nezinso emiphumeleni emibi yesifo sikashukela.

• igobolondo 

Amagobolondo ayimikhiqizo enomsoco futhi emnandi. Ukuwadla njalo Iqinisa amasosha omzimba, isiza ukunciphisa umzimba, inenzuzo ebuchosheni nempilo yenhliziyo.

• extra virgin amafutha omnqumo 

I-Extra virgin oil oil ingenye yamafutha emifino anempilo kakhulu. Iqukethe amafutha e-monounsaturated anenhliziyo enempilo. Iphezulu kuma-antioxidants anezinzuzo ezinamandla zezempilo.

Ukufingqa;

Ukudla okunempilo kuwukudla okwanele nokunokulinganisela lapho kudliwa khona zonke izinhlobo zokudla kwemvelo. Abantu abadla ngendlela enempilo badla ukudla kwemvelo nokungagayelwanga. Lokhu kudla kunezinzuzo eziningi zezempilo. Ivimbela izifo ezingapheli, iqinisa ushukela wegazi, yehlisa i-triglycerides futhi inenzuzo emathunjini.

Uma ufuna ukuvula iminyango yokudla okunempilo, landela amathiphu okudla okunempilo abhalwe ngenhla futhi udle ukudla okunempilo.

Izithenjwa: 1, 2, 3